SCRIPT CHECK · 60 SECONDS
Five quick questions show how often it appears, how believable it feels, and what it makes you avoid. You’ll get one private next step.
This is not a diagnosis and there is no pass or fail. It measures the current frequency, credibility, and behavioral cost of “I keep replaying what happened”, including the private rule underneath it: If I can just get the right details or the right understanding, I can prevent the unwanted scene from playing next time. Asking for facts stops the replay temporarily, so asking is the tool I use to manage the intrusion. The cost is that…
QUIET
“I keep replaying what happened” appears, but it rarely gets the final say. Keep this line available for higher-pressure moments: “This is intrusive memory after a rupture—not a flaw, not obsession, just how the mind works when it hasn't integrated something yet.”
PRESENT
“I keep replaying what happened” wins some small decisions before you catch it. Your useful interruption is: “When the scene arrives uninvited, I notice it, and I let it move through instead of fighting or interrogating it.”
ACTIVE
“I keep replaying what happened” is shaping action often enough to deserve a deliberate counterexample. Start privately and concretely: The next time the replay starts, pause for five seconds and name it silently: 'This is the scene arriving again.' Do not ask a question. Do not fight it. Just name it and return your attention to what you were doing. Notice whether the replay passes or continues—that's your…
DOMINANT
Right now, “I keep replaying what happened” is steering many of the moments you measured. That is a pattern reading, not a diagnosis or character verdict. Begin with one reversible receipt: The next time the replay starts, pause for five seconds and name it silently: 'This is the scene arriving again.' Do not ask a question. Do not fight it. Just name it and return your attention to what you were doing. Notice whether the replay passes or continues—that's your…